Friday, May 24, 2013

Fast Friday May 24, 2013

Missed yesterday's practice because of an early meeting, but I did lift weights Wednesday evening.  This morning I swam in the main pool which was set up long course; I shared a lane with Larry, Kristy, Jared, Ned, and Brad.  Whitney coached.

Warm up:
10 minute swim as 150 free/50 non free (went 600)
8 minute pull as 150 free/50 non free (went 500)
6 minute swim or kick with fins (went 400)
Main set:
5 x 100 @ 2:00, 90% effort; held 1:17
1 x 100 from a dive, in heats; went 1:08.2, a practice PB (this converts to a :59.5).  Felt strong and kept my stroke together, breathing every fourth.  I think I have found the right combination of stroke rate and stroke length.
1 x 500 choice, easy; pulled this one and then left for work.  I missed 5 x 200 @ 4:00 in the diving well followed by a fast 200.

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